Female Student

Dr. McCormick

Week 12

Six Week Plan

The goal over the next 6 weeks is to better yourself by losing weight, gaining muscle, and

maintain a good blood pressure. Right now, at 170, you want to lose 12 pounds. To do this, our

gal will be to lose 2 pounds every week. One pound is equivalent to 3500 calories, therefore we

will start by cutting down 500 calories everyday. This will be spread out throughout meals, do

not just drop a meal all together. Maybe instead of eating a second plate or having another coffee,

having water or stepping away from the table will save these calories. Now by doing this, we

will reach one pound a week. To complete the 2 pounds every week, we must burn 500 calories,

seven days a week, while working out. This can come from any type of cardio machine, lifting,

or maybe a variety of these things put together. When you eat is also a factor to losing weight.

Breakfast should be the biggest meal of the day, skipping it will not help weight loss. Eating a

big breakfast, a decent sized lunch, a small snack, and a smaller dinner is a good guide to follow.

Dinner should not be too early, but not too late. Your last meal should happen 4 hours before

going to bed, because while you are sleeping your body is not breaking down foods and it is not

settling or digesting the way it should be. They will type their foods they consumed into an app

that tracks calories.

Working out should occur every day, seven days a week, to lose this weight efficiently.

Missing a day of burning 500 calories is a day you come short of burning the overall 3500

calories a week. We will be performing both cardio and muscle building. Three of the seven days
will be strictly cardio with some body weighted exercises. The other four days will be about

building strength in your body. One the cardio days, we will try and reach a distance in a certain

amount of time. For example, we will start on the bike at a lower level and ty and complete 3

miles in 15 minutes. Then as time goes on, we will raise the level difficulty and lower the time it

must be completed in. We will complete other cardio activities such as the tremil, stairs, or

running outside. Then on days like these, when cardio is finished, we will not lift weights but

work on body weighted activities. This activities will include squats, pull ups, push ups, sit ups,

or lunges. First, we will start with a bigger number of reps and less time between sets. This will

begin to build muscle. Same will go for weight training. In the first two weeks, 3 of the 4 days

will have lower weight and complete more reps with less resting time. This will be a good way to

jump start the muscles before it is apparent that they are there. The next two weeks we will go

half and half and make 2 of the 4 days less reps with more weight and vise versa. The body

weighted exercises that are completed after conditioning will follow this pattern with 2 days

being more weight and less reps and 1 day being less weight and more reps. For the final 2

weeks, 1 day of weight training will be less weight and more reps while 1 day will be less reps

with more weight. The conditioning will stay with the 2 to 1 ratio it had in the 3rd and 4th weeks.

Each week, every 2 weeks, I will set a goal for a weight to reach or a number of reps to reach for

a certain weight. I will pick one body weighted exercises for reps and one weighted exercise for

weight in both arms and legs. Goals will also be set for reaching times in cardio too. This will

allow the trainer to see her progress as well as feeling it. I will keep track to make sure at least

500 calories is burned every workout and I will inform my client how many calories he or she

has burned so they know as far as eating how to plan. Every week on Mondays, in the beginning
of a workout we will take the the resting heart rate and the heart rate after the workout. This will

be important so I can take note of your fitness level to judge how intense the workout should be

to make make the weight loss effective. We will then do the same on the end of the week,

Sunday, to compare. Heart rate will be important so I can take note of your fitness level to judge

how intense the workout should be to make make the weight loss effective. I will do the same for

blood pressure. Blood pressure is important to know to make sure we are doing enough or not

too much to keep the blood pressure low. We also want to make sure the heart is strengthened

because a stronger heart can pump more blood with less effort helps you maintain a healthy

weight. On Monday every two weeks, we will check the amount of body fat you have. This will

be to make sure we know where we need to improve and making sure we are making those

improvements. Weight will not be lost if a huge percentage of fat is in your body. Here is a lay

out

Week 1

Weekly Goal: Reach 5 consecutive pull ups and run 2 mile in under 16 and a half minutes.

Monday Take blood pressure, heart rate, and body fat.

Cardio- Run 2 miles on the treadmill, timed. Goal is 18 minutes
Biceps- body weighted
Abs- Body weighted
Take blood pressure and heart rate again
Tuesday Back- weights
Shoulders- weights
Calves- Body weighted
Cardio- bike for 30 minutes

Wednesday Cardio- elliptical 40 minutes

Abs- Body weight
Triceps- Bodyweight/ TRX bands
Hamstrings- bodyweight and yoga ball
 Thursday Glutes- squatting with bar
Quads- Lunges with weights
Chest- weights
Cardio- Stairs
Friday Cardio- Go for a run outside 30 minutes
Biceps- body weight
Abs- body weight
Glutes- Body weight

Saturday Biceps- weights

Triceps weights
Cardio- bike for 20 minutes
Abs- body weight
Sunday Take blood pressure and heart rate
Cardio- Run two miles on treadmill, try to achieve goal of 16 and a half
minutes
Arms- pull ups
Abs- planks
Take blood pressure and heart rate

Week 2:

Weekly Goal: Bench press 95 pounds and bike 5 miles on level 7 difficulty

Monday Take blood pressure and heart rate

Cardio- Bike 3 miles on level 5
Abs- body
Glutes- body
Take blood pressure and heart rate

Tuesday Arm- Bench press

Shoulders- weights
Calves- weight
Wednesday Cardio- Run 2 miles
Back- Weights
Abs- weights

Thursday Cardio- bike 5 miles on level 5

Triceps- body weight
Quads- weights
 Friday Cardio- Elliptical 30 minutes
Arms- weights
Hamstring- weights
Abs- weights
Saturday Abs- Body weighted
Shoulders- weights
Quads- weights
Cardio- jump rope and jumping jacks

Sunday Take blood pressure and heart rate

Cardio- bike 5 miles on level 7
Arms- bench press
Abs- Body weight
Take blood pressure and heart rate

Week 3:

Weekly Goal: Squat 120 pounds and jump rope for 3 minutes straight

Monday Take blood pressure, heart rate, and body fat.

Cardio- Run 2 miles on the treadmill, timed.
Arms- Body weighted
Quads- Body weighted
Take blood pressure and heart rate again
Tuesday Cardio- jump rope
Calves- weights
Glutes- weighted squats

Wednesday Cardio- elliptical 40 minutes

Abs- Body weight
Hamstrings- bodyweight
Thursday Glutes- squatting with bar
Quads- Lunges with weights
Back- weights

Friday Cardio- 6 miles on bike

Hamstring- bodyweight
Abs- body weight
Glutes- Body weight squats
 Saturday Biceps- body weight
Chest- weights
Cardio- bike for 40 minutes
Abs- body weight
Sunday Take blood pressure and heart rate
Cardio- Jump rope for 3 minutes
Abs- planks
Glutes- Squats with bar
Take blood pressure and heart rate

Week 4:

Weekly Goal: Complete 8 consecutive pull ups and finish 3 consecutive 100 meter dash sprints

in under 14 seconds

Monday Take blood pressure, heart rate, and body fat.

Sprint 2- 100 meter dashes, attempting to complete it in 15 seconds
Arms- pull ups
Abs- body weighted
Take blood pressure, heart rate, and body fat.
Tuesday Cardio- walk, jog, and sprint 3 miles on treadmill
Hamstrings- weights
Back- weights

Wednesday Quads- weights

Abs- weights
Cardio- bike 5 miles
Triceps- weights
Thursday Cardio- 5 mile jog
Glutes- body weighted
Abs- body weighted

Friday Biceps- weights

Chest- weights
Cardio- agility ladder for 20 minutes
Saturday Glutes- weighted
Abs- weighted
Cardio- 4 miles on bike, difficulty 8
 Sunday Take blood pressure and heart rate
Sprint 3- 100 meter dashes, attempting to complete all in 14 seconds
Arms- pull ups trying to do 8 consecutive
Abs- body weight
Take blood pressure and heart rate

Week 5:

Weekly Goal: 20 consecutive push ups and 8 miles on bike difficulty 9

Monday Take blood pressure and heart rate

Cardio- 7 miles on bike, difficulty 8
Arms- push ups as many as possible
Abs- body weighted
Take blood pressure and heart rate
Tuesday Glutes- weights
Quads- weights
Cardio- stairs machine for 15 minutes

Wednesday Cardio- 5 miles on treadmill

Yoga Session for 45 minutes (body weighted strength)
Thursday Quads- weights
Biceps- weights
Cardio- agility ladder

Friday Glutes- weights

Triceps- weights
Abs- weights
Saturday Chest- weights
Back- weights
Cardio- elliptical 30 minutes

Sunday Take blood pressure and heart rate

Cardio- 8 miles on bike, difficulty 9
Arms- push ups, gaol is 20 consecutive
Abs- body weighted
Take blood pressure and heart rate
Week 6:

Weekly Goals: 12 consecutive pull ups and stairs machine for 25 minutes

Monday Take blood pressure, heart rate, and body fat.

Cardio- stairs machine 15 minutes
Arms- pull ups
Abs- body weight
Take blood pressure, heart rate, and body fat.
Tuesday Cardio- elliptical 7 miles
Glutes- weighted
Chest- weights

Wednesday Cardio- biking 10 miles

Yoga- 45 minute session (body weighted strength)
Thursday Cardio- Stairs machine 20 minutes
Arms- pull ups
Triceps- body weighted

Friday Back- weights

Hamstrings- weights
Calves- weights
Cardio 2- 200 meter sprints
Saturday Cardio- agility ladder 30 minutes
Glutes- weights
Triceps- weights
Abs- weights

Sunday Take blood pressure and heart rate

Cardio- stairs machine 25 minutes
Arms- pull ups, trying to reach 12 consecutive
Abs- body weight
Take blood pressure and heart rate